Are You Skinny-Fatter?

Are You Skinny-Fatter?

It’s Your Worst Nightmare!  You lose weight, look in the mirror, and see a skinny-fat version of yourself.

You look no better than when you started.  Maybe even worse. That’s because most people do things the wrong way, starving themselves daily and doing long, slow, boring cardio.

Even if those hardworking, well-meaning folks lift weights, they generally don’t do it right…using light weights that don’t send a signal to muscle that “we need you!”

So the low-calorie diet, lack of protein, and no “lift signal” to the muscles leads to a loss of muscle mass.  The loss of lean mass is the #1 factor that can slow your metabolism.

And when your metabolism slows your body stops burning fat. You plateau. And that causes you to diet harder and do more cardio and get skinny-fatter. Yes, that’s right, skinny-fatter.

It’s a terrible look and a vicious cycle.

Only by stopping muscle loss can you avoid that fate.

Everyone needs muscle. You need it to keep your metabolism as high as possible so you maximize fat burning – especially if you’re post-menopausal!

A recent study http://www.startribune.com/lifestyle/health/205701571.html  from Mayo Clinic states that increased belly fat is one of the biggest complaints of post-menopausal women, but it isn’t a definite sentence.  Women need to control their protein intake, limit eating grainy and starchy carbs and weight train to maintain muscle.

Tuna Burgers from Ellipse Fitness

1 Can Low-Sodium Chunk White Tuna in Water
2 Tbsp. Chopped Onion or Dried Onion Flakes
2 Egg Whites
½ Cup of Panko Japanese Style Bread Crumbs
½ Tsp. Pepper
Cooking Spray
2 Light Buns (or bread of choice)

Directions: Combine all ingredients in a bowl. Form into two patties and fry in a pan sprayed with cooking spray for about 4 minutes per side or until cooked as desired. Eat alone or on a toasted bun. (Good options for buns are: Sara Lee De-Light Wheat Buns, Village Hearth Light Buns, Arnold’s Sandwich Thins, or ½ of a Whole Wheat Pita Pocket.)

Serves: 2
Exchanges: 3 Extra Lean Protein, 2 Carbs

Beat the Heat! Body Weight Boot Camp — as featured on Real Milwaukee

Beat The Heat!  Body Weight Boot Camp

 

Tabata: (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

frog hops (2 forward, 2 back)                                  5:00

 

Boot Camp:  continuous clock for 4 min.

v-sit w/ bicycle legs forward (:30)/back(:30)              1:00

push ups                                                                       1:00

alt. front kicks (high)                                                 1:00

half back runs over mat (change lead foot at :30)        1:00

 

Tabata: (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

squat/ alt. front kick                                                 5:00

 

Boot Camp:continuous clock for 4min.

spiderman forearm plank                                        1:00

Russian twist (no weight)                                        1:00

skater slides                                                               1:00

jacks                                                                             1:00

 

Tabata:  (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

front kick/ floor touch (switch legs)                              5:00

 

Boot Camp: continuous clock for 4 min.

full planks (center, L, center, R)                              1:00

in & outs                                                                     1:00

cross country ski                                                        1:00

butt kick runs                                                             1:00

                                                                                             

Tabata:  (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

full plank w/ jumping jack legs (mod: step out/in)

5:00

 

Stretch:  Quadriceps, gluteal muscles, hamstrings, deltoids, biceps, triceps, abdominals.

©2013 Ellipse Licensing Inc SM                                                                                                                                                                                                              

All Rights Reserved


 

True or False: Stretching before Exercise Reduces Injury

A myth is defined by Webster as : a usually traditional story of ostensibly historical events that serves to unfold part of the world view of a people or explain a practice, belief, or natural phenomenon an untrue explanation for a natural phenomenon. Stretching before exercise to reduce injury is one of those myths.

Historically, it has been generally accepted that stretching decreases the risk of injury. This myth is based on the idea that pre-exercise stretching reduces the risk of injury through improvements in range of motion and blood flow, better proprioception and decreased stiffness in the muscle (Fredette, 2001). 
The fact that authority figures (e.g., coaches and sports medicine doctors) have long practiced pre-exercise stretching for lowering injury risk is likely the reason it has been so widely accepted as standard practice. However, researchers began to more closely scrutinize the evidence supporting this. Recently, Witvrouw and colleagues (2004) concluded that pre-exercise stretching has no beneficial effect on injury prevention for activities such as cycling, jogging and swimming. Also, in a current review (McHugh and Cosgrave, 2010), the general consensus was that stretching in addition to aerobic warm-up does not affect the incidence of overuse injuries.
Does this mean stretching has no impact on risk of injury? Absolutely not! In fact, it has been reported that stretching at other times, including post exercise and in the evening, can reduce injury risk. At Ellipse Fitness we do what we call a RAMP prior to our workouts. RAMP stands for Range of Motion, Activation and Movement Preparation. We work on movement patterns that we’ll be doing that day in effort to prepare the body for the workout.  We also suggest foam rolling prior to a workout, however we strongly suggest, in the essence of not wasting time, that our members save the stretches for AFTER their workout, when the muscles are warmed up and ready for the TRUE BENEFIT that stretching provides.
The Bottom Line: Stretching before exercise DOES NOT reduce the risk of injury

 

 

 

 

Apple Crisp Refrigerator Oatmeal from Ellipse Fitness

1/4 Cup old-fashioned oats
1 Container (6 oz) Yoplait Original 99% Fat Free Apple Crisp Yogurt
1 Teaspoon Chia seed, if desired

Toppings, if desired
1/4 Cup chopped Granny Smith Apple
1/8 Teaspoon Ground Cinnamon
2 Tablespoons Chopped Walnuts

Directions: In half-pint canning jar (or other re-sealable container), pour oats and yogurt. Top with chia seed; carefully stir to mix thoroughly. Refrigerate about 8 hours. When ready to serve, sprinkle with toppings.

Serves: 1
Exchanges: 1 Carb, 1 Milk, 1 Fruit

Ellipse Fitness Contestants Lose 740 Pounds of Fat in 6 Weeks and Win $1500

Appleton, WI. – July 2, 2013 –  Ellipse Fitness is proud to announce our Summer Shape Up contest members have lost 740 pounds of fat in 6 weeks.  Winning teams from each of our five participating locations also won $1500 in cash. The contest is a team competition where groups of three people worked together to lose the most amount of body fat and gain muscle.

Ellipse Fitness President Lisa Welko explains: 

“My inspiration for offering the Ellipse Fitness Summer Shapeup Contest was to assist others in making a significant change in their lives.  There is nothing better than working with someone who puts all the parts of the fat loss equation together.  Winning the contest is a big deal, but, motivation to continue the fitness journey is even bigger.”

People interested in attending the next Shape Up session should contact Ellipse Fitness at info@ellipsefitness.com or call your local studio for more information.

For more information on Ellipse Fitness, visit http://www.ellipsefitness.com

 

About Ellipse Fitness®:

Founded in 2002, Ellipse Fitness is a classes-only fitness and nutrition franchise specializing in providing regularly scheduled exercise classes and nutrition programs for our members.  Our proprietary workout programs are set in a group exercise format and emphasize functional movement, cardiovascular training, building core strength and adding lean muscle mass.  For information on programs and locations please visit ellipsefitness.com.  For information about owning an Ellipse Fitness franchise please visit ellipsefitnessfranchise.com.

Contact:

Todd Weiss

Ellipse Fitness®

866 934 7167

todd@ellipsefitness.com