health medical clinic geelong

Understanding the Role of Strength Training in Weight Loss
Strength training, often associated with bulking up, is actually a crucial component for effective weight loss and body toning, especially for women who might shy away from weights. Contrary to popular belief, incorporating weight lifting into your fitness routine can help burn fat, increase muscle mass, and boost metabolism.

The Science Behind Muscle and Metabolism
Muscle tissue is metabolically active, meaning it burns calories even when at rest. According to a study published in the Journal of Strength and Conditioning Research, regular strength training can increase your resting metabolic rate (RMR) by up to 7% (Westcott, 2012). This enhancement in RMR means your body will use more calories throughout the day, aiding in weight loss and management.

Success Stories and Real-Life Applications
Consider the story of Joan, a typical busy mother who transformed her body and lifestyle through strength training. Initially, Joan struggled with her weight, gaining 45 pounds over several years due to a sedentary lifestyle. With a tailored strength training program, Joan not only lost weight but also regained her fitness and confidence.

Crafting Your Strength Training Regimen
To effectively lose weight through strength training, it’s essential to understand the components of a successful regimen.

Key Elements of a Strength Training Program
Frequency: Aim for 2-3 sessions per week, allowing muscle recovery between sessions.
Intensity: Use weights that are challenging for sets of 12 repetitions. The last few reps should be difficult to complete.
Progression: Gradually increase the weight or resistance as your strength improves to continue challenging your muscles.
Variety: Incorporate different exercises to target all major muscle groups, enhancing overall strength and preventing boredom.
Sample Workout Plan
Monday: Upper body (chest, back, shoulders, arms)
Wednesday: Lower body (legs, hips, lower back)
Friday: Total body circuit with lighter weights and higher repetitions
Each session should last between 45 to 60 minutes, combining strength training with some form of cardiovascular exercise for optimal results.

Tools and Tips for Success
Set Realistic Goals: Aim to lose 1-2 pounds per week, a safe and sustainable rate.
Keep a Workout Log: Track your exercises, weights, sets, and reps to monitor progress and make adjustments as needed.
Stay Consistent: Regularity is key in any fitness endeavor. Commit to your schedule and make adjustments as life demands.
The Impact of Strength Training Beyond Weight Loss
Beyond aiding in weight loss, strength training has numerous other health benefits. It enhances bone density, improves cardiovascular health, and boosts mental health by reducing symptoms of anxiety and depression (Harvard Health Publishing, 2020).

Conclusion: Embrace the Weights
Strength training is a powerful tool for weight loss and overall health. By understanding its principles and correctly applying them to your routine, you can transform your body, boost your metabolism, and enhance your quality of life. Remember, the journey to fitness is a marathon, not a sprint. Stay committed, and the results will follow.

For further reading on the benefits of strength training, visit Mayo Clinic’s overview of strength training and Harvard Health’s discussion on exercise and depression.

By integrating these practices into your life, not only can you achieve your weight loss goals but also enjoy a healthier, more vibrant lifestyle.

The Benefits of Walking for Weight Loss
Walking is not only a gateway to higher fitness levels but also a potent tool for weight management. According to the Mayo Clinic, regular brisk walking can help maintain a healthy weight, prevent various health conditions, including heart disease and high blood pressure, and enhance your mood and coordination.

Starting Your Walking Regimen
To begin, it’s crucial to develop a walking plan that suits your current fitness level and goals. Here’s how you can structure your walking schedule:

Frequency: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity a week, as recommended by the Centers for Disease Control and Prevention (CDC).
Intensity: Start with a comfortable pace and gradually increase to a brisk walk that elevates your heart rate while allowing you to maintain a conversation.
Progression: Increase your walking duration or intensity each week by adding a few minutes or incorporating intervals of increased pace.
Tracking Your Progress
Utilize a fitness tracker or smartphone app to monitor your steps, distance, and calories burned. This data can motivate you to keep pushing your limits and help you see the tangible benefits of your efforts.

Overcoming Plateaus and Keeping Walking Engaging
As your fitness improves, walking the same distance or pace might become less challenging. Here are some strategies to keep your walking routine engaging and effective:

Change Your Routes: Explore new parks, neighborhoods, or trails to keep the scenery fresh and exciting.
Add Intervals: Incorporate short bursts of increased pace or hill walking to intensify your workout.
Listen to Music or Podcasts: As suggested by Harvard Health Publishing, listening to upbeat music can enhance your performance and make the time pass more quickly.
Advanced Walking Techniques

Once regular walking becomes less challenging, consider these options to elevate your fitness:

Power Walking: Increase your speed with arm movements to burn more calories.
Hiking: Tackle trails with varying elevations for a full-body workout.
Race Walking: Engage in more vigorous walking styles that can serve as a stepping stone to jogging or running.
The Social Aspect of Walking
Joining a walking group or club can provide a supportive community and accountability, making it easier to stick with your routine. Social interactions during exercise can also improve mental health and provide additional motivation.

Conclusion
Walking is a powerful first step towards achieving weight loss and improved health. By starting at a pace that suits your current fitness level and progressively challenging yourself, you can make lasting health improvements. Remember, the key to success is consistency and gradual progression. So lace up your walking shoes and take the first step towards a healthier you today!

Walk Your Way out from being Overweight By: Rambo Ruiz As we all know, a journey starts with a single step, and we follow the same principle for losing weight. It may be your first time to do exercise; and you might have decided to do it because of your weight problems. There are lots of weight loss exercises that is expected to give good results. Some of these exercises are giving you problems since your body is not used to these challenging workouts. The easiest, most effective and enjoyable weight loss exercise is not really foreign and it is called walking. Walking, even it’s so simple can get professional fitness trainers go out of business. Here are the reasons why walking is the answer to your problem: 1. Walking is simple yet it affects almost every part of your body that helps in losing weight. You have everything in your body moving; your arms, legs and torso. And even better, the cardiovascular system and digestive system are both stimulated by walking. 2. Walking burns and mobilizes body fats, a very good factor for weight loss. It transforms body fats to fuel as they burn. 3. Walking do not just burn fats, it also releases soluble vitamins such as Vitamins A, D, E and K which are actually antioxidants. This antioxidants helps get rid of the free radicals your body is producing as you exercise. 4. To make your walk more enjoyable and more effective, walk in the woods or in a park. Walking in the street may be fun as well but with that air pollution around, I don’t think it would help. Being around with plants, trees and soil which supply fresh air and minerals will make you feel vitalized and energetic. That means you will not feel exhausted as fast with just walking in the treadmill.

How much time should you walk? For effective weight loss, the recommended amount of time of walking for adults is at least half an hour, and for younger ones an hour or more will do. This level of activity burns approximately 150 calories, which would burn 5 pounds in 6 months. This level of exercise reduces risks in getting diseases and should be considered the minimum daily requirement, regardless of weight.

Losing weight never was this fun and easy; but don’t force yourself in doing exercise that would give you nothing but headaches. Of course it would take some time and discipline to achieve the desired results. These factors are always required for every weight loss program and its purpose is to have a long lasting or even lifetime results.

We all need motivation to make changes in our lives. But some motivations can have short-term effects whilst other motivations can have long-lasting, life changing effects. This article takes a very quick look at how we can cut to the core of making the long-lasting, life changing decisions easier.

mediaimage
Why do you want to lose weight? Do you want to make someone else happy? Your kids, your husband? The only way to lose weight in the long-term is to lose weight for you.

While some or most of this article might sound like pointless new-age psycho-babble, at its core are valid, solid ways of changing your life. Do not give in, it may well be a life changing experience.

Whilst these are all valid reasons for losing weight they may actually be the reasons why so many people fail to lose weight or lose weight but then put it all back on with a little extra just for desert. In order to understand long term weight loss we need to look at the nitty-gritty at how the mind works and how we become, and remain motivated, to do something.

When we want to change something about ourselves we need to look deep. Not just “Because the doc said I need to lose a few pounds” deep or “I want to look nice when I lie by the pool” deep. We need to look at where we are now, where we want to be and the difference between the two. That is where the deepness lies.

Ok, let’s take any weight measurements out of the equation and look at body size and shape. We might imagine ourselves to look a long way from the way we want to look. But how does that make us feel? Pretty miserable right. But that’s where your change begins – connect with the feelings caused by the difference between the two you’s. The discrepancy between the you now and the person you want to be is the reality and sometimes the reality hurts! The difference between where we are and where we need to get to needs to be bridged.

You need to imagine what it would feel like to be the person you want to be. Stop for a second and think about it. Close your eyes. Really think about it. Think about the person you want to change for. Because this is only a short article I will give you the answer you need to come up with.

The only person you want to change for is you. There are just so many reasons you could have come up with for changing. Kids, husbands, wives, parents, friends, pets, teams – the list is endless.

The only person you need to change for is you. If this sounds too selfish and self-centred for you then I’m sorry. However, the chance of you changing long-term for anybody other than yourself are minimal. If you think about it another way, what would make the person you are changing for happy? Would they be happier to see YOU happy or would they be happier watching you trying to make THEM happy? So if we want to change we have to look at ourselves and see ourselves as we really are. We need to look to the person we want to be. From then on the person you want to be is going to be the person you are.

If you want to lose weight you need to do it for yourself, no-one else. Not only do you get to be the person you want to be but everybody else gets the benefit of basking in the glow of your happiness and success.

Are you interested in formulating an exercise plan that will assist you to remain trim and help you to get thin? Studies regularly show that there are two basic types of exercise that are both extremely efficient and successful. Of course, it stands to reason that you must be motivated in the first place, and that is why therapeutic hypnosis can help solve your problems.

mediaimage
If you’re like most people, you are interested in creating an exercise system that will assist you to remain healthy and slim. It may shock you to find out that research studies usually demonstrate that only two core kinds of exercise are useful — which suggests that you can’t just choose any type of exercise to become trim.

Due to the fact that so many people have trouble with the motivation to exercise, performing the most efficient kinds of exercise is imperative, since the less time you spend exercising – and the less time you waste on low efficiency exercise – the more likely it is that you will persist in your exercise routine and therefore achieve your personal weight and strength target.

Our first type of exercise which has been regularly proven to aid people to lose weight and get trim is progressive resistance. In brief, progressive resistance is one type of strength training. It functions by progressively ramping up the pounds lifted, the number of sets, and number of repetitions performed. As a result, your muscles are never strained or subjected to damage – instead, they slowly and steadily strengthen without any setbacks.

Our second type of exercise that has been scientifically studied is cardiovascular training. This is any type of exercise that gets the heart rate up to 60 – 85 percent of its maximum rate. Some kinds of cardio training may involve jogging, jumping rope, aerobics, or treadmill, among other types of exercise, but it is your choice.

Although progressive resistance and cardio training by themselves have been found to be very efficient forms of exercise, scientists now know that performing both of these types of exercise is the best bet for success. If you combine both progressive resistance and cardio training, you will increase the strength of your muscle groups and increase overall endurance. According to a recent scientific study, exercisers who used both cardio and progressive resistance during a two month time period lost 45 percent more weight than exercisers who did cardio training or progressive resistance alone.

Just as important as the type of exercise you perform is, the way in which you exercise is also important. It probably will be unsurprising that being consistent is the name of the game. Exercising inconsistently may strain your muscles and will probably not aid you to build strength and endurance. In addition, it is unlikely to improve your whole-body health. According to most scientists, the best regime is to exercise for forty minutes to an hour three to five times per week.

Unfortunately, it turns out that for a significantly sized subset of the population, getting sufficient exercise is not as easy as attending the health club a few times every week or listening to what scientists claim. For this group of people, the motivation to exercise is the primary issue – this group of people simply doesn’t have the motivation to go to the gym. Actually, they might resist any and all exercise, to the point of severe anxiety.

Nobody knows what percentage of the population suffers from problems with the motivation to exercise, but scientists say that up to 20 to 40 percent of people claim that they “hate” or “dread” exercise. An even larger percentage of people might have more mild problems with the motivation to exercise, finding that even though it is simple enough to commit themselves to an exercise regime for a week or two, motivation eventually degrades, leaving them where they were initially – unhealthy and heavy.

If you are one of these people who struggles with the motivation to exercise, the good news is that there are some easy strategies to deal with the struggle. In a recent research study, volunteers who needed to start an exercise program were provided with a brief learning program that aided them to decide on the right kinds of exercise, were provided with a therapist who specialized in exercise motivation, and were given a brief course in hypnosis. After six months, they were asked to evaluate their progress. It turns out that over 85 percent of the participants had adhered to an exercise program throughout the whole six months. Even better, they generally lost an average of fifteen more pounds than the control group.

If you have an interest in this study, it might make sense to look into locating a motivational therapist, habit control therapist, or therapist who deals with hypnotherapy. These therapists are provided with special training in helping people to transcend anxieties, build the motivation to exercise, and reinforce the creation of good habits. One more choice for exercise motivation is self-hypnosis – which is a simple and inexpensive process that often helps people take control of their own inborn abilities to be motivated.

Hypnotherapy and self-hypnosis are risk-free ways of increasing motivation that have been proven to provide success in the case of exercise motivation. Hypnosis works by using hypnotic relaxation to enhance the powers of the unconscious mind to influence the modification of behavior and habit development. Hypnotherapy is a good choice for the exercise adverse because it can help increase the drive to get trim and lose weight easily and effectively.

Are you tired of the yo yo effect? These simple 5 steps can help you KEEP the weight off once you do lose it

mediaimage
Why do some dieters suffer the endless frustration of losing and then gaining weight again and again, while others lose weight and keep it off forever?

And we know you don’t want to be the latter group?

Here are 5 very simple tips successful dieters implement – and you can easily adapt these good habits yourself.

1.) You know that old conventional wisdom that goes “The scale doesn’t matter when you’re dieting”? For a long time experts scorned the idea of frequent weigh ins, pointing out that the scale can be inaccurate because of fluctuations caused by water weight. Remember, muscle weighs more than fat. So if you’re exercising you may be gaining muscle and that will throw the scale off.

However, it turns out that weighing yourself every day is actually an excellent motivator for dieters. A study in the Annals of Behavioral Medicine found that dieters who weighed themselves every day lost the most weight, and kept it off more successfully, compared to a group of dieters who did not weigh themselves regularly.

2.) Keep a log of everything you eat. When you log everything you eat you will feel MUCH more guilty when you cheat because you have to see it and read it.

3.) Do at least 1 15 minute activity everyday. ANYTHING. Walk your dog, go jogging, do tae bo. Most of us work at desks and sit at home all day – then do it at least three times a week. You will lose weight quicker and this is one of the big contributors of keeping the weight off.

4.) Plan ahead. If you are going out to dinner with friends or to a holiday office party or even to the movies, what are you going to do when hunger pangs hit? Eat something before you go and decide BEFORE you get to the party or movies.

5.) Schedule the occasional indulgence. Most weight loss experts suggest and encourage a cheating day. When you get to eat some pizza, brownie or some ice cream at some time in the week your chances of ditching your plan is much less likely. This can also be a day when you throw in some more activity.

For those of you out there who believe that you can only lose weight through fasting, you cannot be more wrong! Facts have shown that it is not how much you eat but actually what you eat that results in weight gain in most people. If you decide to eat correctly, you will surely be eating your way to weight loss naturally.

mediaimage
In the developed world today, a whole lot of people seem to be struggling with a particular challenge common to them all and that is the issue of how to lose weight so as to live a healthier life. In the same vein, a good number of the people concerned tend to believe that the only way to lose that excess fat is by starving themselves or fasting. Nothing can be further than the truth in this case. It has been proven by the experts that one can achieve weight loss naturally through correct dieting.

In order to lose weight naturally, the main thing one has to keep in mind and practice is to eat wisely, take enough water and do some regular exercise. This combination of actions will surely help you get rid of that unwanted fat as well as give you a fitter and sexier physique.

It is pertinent at this stage to note that when I talk of losing weight naturally through correct dieting, I am not talking about some very strict diet but simple ones that can be found in some cook books such as the Metabolic Cooking. I am also not talking about a particular diet for the whole day but an intelligent mix of recommended diets that will end up giving you a healthier body through weight loss.

I suppose that at this stage some of you out will want to know exactly how to eat wise and reap the benefits of losing weight naturally in the shortest possible time. It is not rocket science but simply doing what is right as already suggested. For an example, the diet experts claim that our ability to shed fats is eighty percent correct dieting and twenty percent how much exercise we give to our body. This also means that you need to steer clear of that attractive and sweet junk foodstuff you have been destroying your system with only to go back to the gym to try to burn the fat you got from wrong dieting practice.

Another important aspect of correct dieting is the issue of the water intake level. It is a fact that taking a good amount of water on a daily basis helps in ensuring a clean body system. As a matter of fact, the experts have made it abundantly clear that in order to keep our body system in a clean condition we need to take as much as sixty ounces of water daily. This is much better than the sugary drinks that many people use to replace water in their diet. It is recommended by medical experts that every adult should drink at least eight glasses of water in order to enjoy a healthier life devoid of obesity.

In summary therefore, anyone who wishes to enjoy the benefits weight loss simply needs to combine a correct diet with a good water intake and do some exercise. That also means such a person needs to as well avoid taking junk food and replace that with the consumption of lots of fruit and vegetables. When fruits are added to your meals, it is easier for you to ward off the cravings for sweet since you are ingesting natural sugar instead of the artificial one. You are advised to take fruits such as oranges and or apples in between your meals as a means of eating your way to weight loss and good health.

You can begin to lose weight by reducing your stress level. Here’s how!

mediaimage
There may be many reasons why you engage in the behavior of overeating. Overeating helps some people gain a sense of control over their lives. Other people overeat when they are stressed or upset. Think about the times that you have had a binge eating session? What was the motivation behind it? Do you turn to food when you are upset or have a stressful day? Do you find a sense of comfort in the food that you eat? If stress is a major factor in your eating habits, finding ways to help reduce stress can help you lose weight.

1. Find a Support System

Having people that you can rely on is a great way to start reducing stress. Call on your friends or family when you are in a stressful situation. They can be a great source of advice or just a shoulder to cry on. Sometimes going out with work friends after a long stressful day can work wonders to melt the stress that you feel. We all need to rely on our friends and family at some point. Being able to talk about your stress is a health alternative to overeating.

2. Post Positive Mantras

Think about the negative comments you make about yourself when you are feeling stressed. Most people struggle with negative self-talk at sometime in their lives. Begin to challenge your old ways of thinking. Replace those old thoughts with positive thoughts that will help you push through stressful times. If a long stressful day at work leaves you thinking that you are “no good at my job”, change your thoughts. Think about how hard you worked today. You put in your all and achieved a goal you had set. Whatever your new thoughts are going to be, post them around your house. This will help you stay focused on them even when you are headed for a stress out moment. Thinking positively can help curb overeating.

3. Find Time to Relax

It is important that you take a few minutes everyday for relaxtion. There are many different things you can do in order to relax. If you had a busy day at work and spent the evening running errands, take a long soak in a tub. If you find yourself working late one night, close your office door and read a chapter in a book. On the weekends, go for a walk around a nature trail. The activity can last five minutes or five hours; the important thing is to take some time to relax.

4. Meditate or Journal

Another great way to reduce stress is to be alone with your thoughts. This can help you sort out what is going on in your life in a healthy way. One way to do this is to meditate. Another way is to write in a journal. Writing in a journal is a great way to begin organizing your thoughts about the stresses in your life. Dealing with your stress in this productive way makes it less likely that you will overeat.

5. Listen to Your Body

Stop beating yourself up for overeating. Move forward into a new way of thinking about eating and food. By listening to your body, you will learn when your body is telling you it is full or hungry. Know the signals that your body gives off in order to begin recognizing the difference between hunger and emotional eating. You can pull through this struggle and be on your way towards a natural weight loss.