mYTHS

Hey Siri, Google, SOMEONE! I Need Directions to Fat Loss.

“Fat Loss Happens in the Kitchen!”
…or Does It? Truth is Truth.

Dan John, a celebrity in the strength and conditioning world, an Olympian, educator and author once shared that “fat loss happens in the kitchen.” He passionately expressed how important proper nutrition is regardless of what happens in the weight room, at the gym or even right here at Ellipse Fitness Training Centers.

Blasphemy you say?!

John recommends that people who want to burn fat should eat protein and vegetables and drink water consistently for two years. THEN, let him know how it’s going.

That isn’t the answer we want to hear – I know, but most of us know that ‘truth is truth.’

Let’s argue however, that ‘truth is not truth’ in this case. Don’t worry! Dan John is correct. Fat loss doesn’t happen in the gym, but we are not so sure that it happens primarily in the kitchen either…

Fat Loss Happens…

  1. In the Drive-Thru

  2. At the Gas Station or Convenience Store

  3. At the Concession Stand

  4. At the Grocery Store

  5. THEN In the Kitchen

  6. Finally…ON YOUR PLATE!

1. In the Drive-Thru

Sure. We plan to succeed, head to the store with the list in hand and meal prep on Sunday like we are supposed to, yet SOMETIMES we run late at work, traffic backs up and advertisements seem to whisper sweet nothings from the highway billboard lies of starting tomorrow, fast and convenient and only 99 cents! The next event of the day is closing in and nothing is going according to plan. THIS is where fat loss happens for many of us…

• Chic Fil A? Try the Market Salad: 330 calories, grilled nuggets, fruit, and super food salads!
• Jimmy John’s? Go for the Unwich: a pickle on the side for crunch, no cheese please!
• McDonald’s? Choose the Southwest Salad, Egg White Breakfast Sandwich, or Grilled Chicken Wrap to help mitigate the damage when you are stuck at this joint!

2. At the Gas Station or Convenience Store

Depending on the location, chances are there is a powerhouse gas station that has a full restaurant inside. Of course they have hot dogs, taquitos, crunchy salty things, and candy.

They ALSO often have fresh fruit, salads, nuts, jerky, or protein shakes/bars (watch those ingredients! Some are just candy bars in disguise…)

Fat loss happens when we choose right on a consistent basis, time after time. Build the habit into your life!

3. At the Concession Stand

Concession stands should be called “Greasy Carb Stands”. Pretzels and cheese, candy, and soda are more than just empty calories. These foods offer ZERO nutritional ingredients and turn the day into a hotbed of poor choices!

Some may offer healthier options like grilled meats, but game days is the perfect day to stash an RX Bar, Dale’s Bar or Quest Bar in your pocket, purse, or sports bag. Keep some quick-grab goodies in your car’s center console: dried fruit, nuts, jerky, seeds, or protein balls all keep well in the car especially through the winter!

4. At the Grocery Store

Obviously healthy and then not-so-healthy options are both available at our local grocer. Here are some tips to help:

Shop the perimeter of the store. This avoids temptation to throw the dry, processed goods into our basket.
Find the pre-prepped vegetables – even if they cost more to make sure they will be used to munch on or for a quick meal.
Check out the salad bar and get more prepared fresh food. Purchase 2-4 days’ worth of food instead of a week’s worth to avoid spoilage and overeating. Drink a full glass of water before shopping. Shop on a full stomach as often as possible. Make a list and stick to it!

5. THEN in the Kitchen

We eat what we see, and we certainly can’t eat what we don’t have on hand! Keep fresh choices on the counter, and in the fridge, whenever possible. Have some meals pre-portioned and ready to go when you need to grab quickly on the way to work or come home starving!

Become the primary shopper and take control of the food in the house! Utilize Shipt and similar services for shopping if time is short. Your health is worth the extra cost! Put poor choices in the downstairs fridge or on a basement shelf. Out of sight, out of mind is true.

Meal plan. Meal prep. Make food commitments to yourself! It may be tough at first, but with repetition it becomes part of your routine.

6. Finally, ON YOUR PLATE!

What you put in your mouth…this is where the true magic happens. At least 50% of your plate should be vegetables! This may be the most important step towards fat loss and healthy nutrition in general.

What goes on our plate and in our mouth is 100% up to us. Accept full responsibility for this! Our bodies become our journals and the writing doesn’t lie!

Be honest with yourself, stay consistent, and you will be strong and healthy.

Why on Earth Do We Keep Lifting These Heavy Things??

It is frequently thought, pondered, and questioned, but often this question is not directly asked. Recently a former member inquired:

Why does we push heavy lifting here at Ellipse Fitness?

We can start with the 7 basics that most fitness professionals, weight loss experts, and physical therapist agree with.

7 Basic Reasons to Strength training and Lift Heavy

1. Builds confidence.
2. Burns more fat.
3. Strengthen bones.
4. Builds and strengthens muscles.
5. Prevents injury.
6. Improves endurance.
7. Defines the shape of a human body.

Enough said. Let’s just lift heavy, right? If only it were that simple…

The 4 Problems with Heavy Lifting

1. The term heavy is subjective. For so many of us, our body weight is heavy enough until we can move through the entire range of motion for any prescribed movement pattern. (That is semi-fancy trainer talk for perform an exercise, like a squat, correctly and without a load)

2. Adding a load and knowing when to increase it is confusing. Start small and increase minimally overtime. Increasing weights 2.5% each week or two can deliver amazing results overtime. The key is consistency. One heavy session is more likely to cause soreness, pain or injury as opposed to a progressive training program. Earning each pound added to any movement is required. Try adding load in small increments over the course of 4 weeks.

3. Fear of bulking up is something women tend to worry about more often than men. Some trainers respond with a line about women not having enough testosterone to bulk up, but the problem with this statement is not that it is entirely untrue – which is is. The problem is that the statement doesn’t even address the concerns of the client! Some women do build muscle fast and feel like they are bulking up. Many factors can be considered in this situation. Consuming too many calories, lifting too heavy too soon, etc. Accepting myths about women that change your perception like the “long, lean Pilates look.” That’s not real! We can’t lengthen muscles! These muscles are as long as they are going to be for adults. What we can do is tone and strengthen and maybe most importantly improve your health and quality of life.

4. Lifting as heavy as possible is not recommended every day. Discuss with your trainer how often you should lift heavy, max out, or PR (Personal Record). Muscles need recovery time to avoid injury. Limited recovery time is one of the most prominent issues we see. We are impressed by those who want to give 110% all the time. Inspiring? Of course. Smart? Maybe not always. Proper nutrition, sleep, stretching and foam rolling, and rest is the realm in which our bodies get stronger. Think about it. Lifting heavy causes fatigue and muscle soreness. We cannot, and should not, lift as heavy as possible again until we are fully recovered.

Program design plays a pivotal role in increasing muscle strength and endurance, changing the shape of our bodies, and fat loss. Ellipse Fitness provides many opportunities, on various days of the week, to lift heavy. When scheduling your sessions or selecting your weights on any given day, decide which day is best for you to lift heavy based on what physical activities you’ve planned for the rest of the week, whether you have time to eat a high quality meal near your workout, whether or not you expect to get a full night of sleep, etc. Discuss with your coach/trainer. Goal setting sessions are always available to our members.

Small group sessions allow our members to make strength training a priority. These sessions are available several days a week to ensure that we can get and stay strong. Custom programing is available for our members who have specific goals or limitations.

How heavy is heavy?

I don’t want to be a body builder. Do I really need to bench press my weight?

I don’t like Turkish Get Ups. Why do we do them?

I heard a loaded carry should be 75% of my body weight for 100 yards. Is this true?

We will find many landmarks for activities such as these. It is important to train the body to maintain strength. Once we stop challenging ourselves or even just visiting our perceived limitations, we begin to lose strength and definition. Our work capacity lowers. Our ability to get up and down off the floor weakens. We lose strength. We fall. We break bones. We gain fat. We lose confidence.

WHY should we lift heavy?

Because we can, and because it will ensure that we can into the future.

what the fat

There are few subjects out there that are shrouded in more mystery, distorted with more bad information, and more coveted by the general public than body fat. Well today we are going to help you learn a little bit more about body fat, and maybe shed some light on a few really interesting – and life altering – facts about that porous, squishy, yellow tissue inside all of us.

Did you know??

We have the potential to develop an increasing number of fat cells into our early 20’s, but after that point we have the number of fat cells we will have for life.

Fat is essential for brain functioning, hormone production, and protection of our organs, however body fat over 25% for men and over 30% for women can become a health hazard! Especially when stored around our internal organs, excess body fat increases our risk of diabetes, heart disease, and cancer.

Did you know??

Obese children produce up to twice the number of fat cells as non-obese children. Obese 2 year-olds only have a 1 in 4 chance of NOT being obese by the time they reach the age of 35.

That means basically 25% of obese children will grow up to be obese! It’s vital that we introduce our children to healthy foods and the joy of movement when they are young. Go out and buy 1 new vegetable or fruit this week, one that even you have not tried before, and have the whole family try it! Make it exciting whatever way you can!

Did you know??

An abundance of fat cells directly leads to a deficiency of leptin – the hormone that tells our brain that we should stop eating because we are full!

As fat cells shrink, they produce less leptin which would make us tend to eat more because we are not being told as loudly that we are not hungry, making this a larger problem for people who were significantly overweight or obese as children and/or teenagers. Fat cells want to be filled with lipids. Help your body receive that “full” signal by eating whole/unprocessed foods at regular intervals while being aware of physical hunger vs fullness cues. Sometimes when you body tells you it’s hungry, what it really is asking for is water! If you haven’t had any water for a little while try drinking an 8 oz glass and wait 10 minutes to see if you still want to eat.

Here’s what you need to know for your weight-loss goals:

It starts with the liver: The liver is used to store glycogen (sugar) for reserves. As we eat, our body fills those reserves. It’s when we eat too much (simple or complex sugars) and the liver is at capacity that the remaining glycogen floating around gets moved into our fat cells.

If you want to lose fat, don’t engage in extreme diets! Stay consistent with your healthy habits and make little changes that you will be able to maintain for the long term. Fad diets and quick fixes that yield 30 pounds weight loss in 30 days for instance almost always result in your body losing mostly water and muscle in the process. This is why you often “rebound” back to your original weight shortly after quitting the diet, and sometimes even end up gaining more than you lost because your body is not happy with the yo-yo trend!

What happens when we “lose fat”? Through a series of chemical reactions, fat leaves the body through sweat and urine, but fat primarily leaves the body through respiration (breathing)! Help lose and or maintain body fat percentages by incorporating non-exercise physical activity every day like parking in the furthest spot at the store or at work, taking the stairs, or just playing with your kids and grandkids more often!

Deflating fat cells CAN be done! Two quick hitters to get started are to exercise at least 5 hours per week and get 7-9 hours of sleep per night. You might be one of those who think you only need 5 or 6 hours, and while that may be true for you to live and generally function, burning fat is hard work. Rest is key!

Deodorant Do’s and Don’ts!

Welcome to summer! The temps are increasing and there is a natural topic that goes along with that – B.O.! So, we’re talking deodorant this week.

Antiperspirant vs deodorant:

Antiperspirants temporarily block sweat-glands so they do not produce sweat (which, by the way is actually odorless*). To be declared antiperspirant, the product must show a 20 percent sweat duct plug formation, while clinical strength must show a 30 percent reduction. Antiperspirants block sweat ducts with aluminum salts which bind to proteins in the sweat gland ducts that act like a temporary sweat duct plug. Determine whether or not you WANT to block your sweat glands. Sweating occurs to regulate your body temperature and release toxins from the body. If you do use antiperspirants, it is best applied to dry skin. When applied to a damp underarm, it may not only be ineffective, but also can form white clumps that ball up under your arm, fall off onto your clothes…and who knows where else.

Dr. Gregor at NutritionFacts.org draws some concerns here about a potential link with breast cancer

Deodorant works to neutralize the odor, which comes from bacteria on the skin. Make sure to choose the right one, or combo, that is appropriate for you.

FUN FACT:

Deodorant was first used in 1888; the first antiperspirant in 1903!

Harsh times, indeed…

The best way to get rid of bacteria, which causes odor in the first place, is to wash the underarms daily. Swiping deodorant over the bacteria is not nearly as effective as applying it on clean, dry, underarms. Did you know a small percentage of people don’t produce the secretions/proteins in their underarms that attract smelly bacteria?? Are you B.O.-FREE? Gross but true: white, flaky ear gunk most likely means you are one of the lucky minority. Dark and sticky wax – be sure to read on!

If you’re going to use deodorant or antiperspirant, you should probably be sure you know what is in it. Some products contain parabens, phthalates, propylene glycol, and formaldehyde which some studies have shown to cause interference with your hormone system and/or are chemicals that you may or may not agree with using on your body. Do your own research and determine what is right for you. Consider natural brands like Native or Schmidt’s. Natural deodorants have come a long way in the last couple years combining coconut oil, baking soda and more: aluminum and paraben free!

Is stress making you stink?

Your body has eccrine glands everywhere which are the sweat glands that are utilized while working out to cool off. *Apocrine glands are in the armpits and groin and produce a fatty sweat that gets activated with anxiety (and arousal). Reduce BO by controlling anxiety and considering what you eat…Caffeinated beverages and spicy/strong smelling foods may make you sweat more. Garlic contains sweat-polluting sulfur. Garlic is also very healthy for you, but you may want to time your consumption…as in not the night before a big presentation for work the next day!

EXTRA TIP:
Another way to control your body odor is to choose clothing to suit your activity. For daily wear, choose natural fabrics, such as cotton, wool and silk. These allow your skin to breathe. For exercise wear, you might prefer synthetic fabrics developed to wick moisture away from your skin.

Underarm Irritation?

Have your underarms ever stung after applying your antiperspirant/deodorant? After shaving, your skin will be more sensitive and especially when using products with a higher alcohol content it can cause irritation. From shaving or not, if you have sensitive skin, coconut oil can reduce irritation and is naturally antibacterial making for a great deodorant!