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Motivation Tools For Maintenance

How To Maintain a Big Weight Loss: Key #3

Key #3: Fitness

The Five Keys to Maintain a Big Weight Loss are:

1.Faith

2. Food

3. Fitness

4. Friends

5. Fun

In this blog post, I am going to share the proven training technique for unlocking permanent positive change in your body composition.

You’ve Probably heard trainers say that losing weight is 80 percent food and 20 percent fitness. This is accurate for many people in my experience, but maintaining weight loss is closer to 30 percent fitness, and maintaining lean body mass is 80 percent resistance training.

Thousands of people have done my workouts either in person or on line, and my students who maintain their weight loss are the ones who continue to do resistance exercise. My readers and clients who incorporate interval training, and fun physical activity literally become stars of fitness. They shine a light on the joy of movement that influences other people in a healthy way. 

We can apply the 80/20 principle to training by giving intense effort to 20% of our reps for any given set. All of the reps require excellent form, but if the set has 10 reps, it should be a real challenge to maintain excellent form for the last two. This is good news, because then 80% of the reps should have an element of enjoyment, while true discipline is only required for the final two repetitions.

This technique delivers the most important benefits of resistance training which are, strength, better body composition, staying power, and best of all, improved insulin sensitivity. 

Insulin sensitivity is my super power, and I want you to make it yours too.

Four major benefits of good insulin sensitivity are:

Benefits of Insulin Sensitivity

  • Easier fat loss. When you’re insulin resistant, you’re more likely to have trouble losing weight, or maintaining a healthy body weight. …
  • Less risk of all disease. …
  • Better brain health and cognition. …
  • Fewer cravings and less hunger. (From Dr. Taz’s Centre Spring M.D. Website.)

Here is a proven resistance training program to improve your insulin sensitivity in six weeks.

Perform one set of nine resistance exercises to momentary form failure.  

1. Push ups 2. Dumb Bell Squats 3. Dumb Bell Rows 4. Romanian Deadlifts 5. Dumb Bell Overhead Press 6. Dumb Bell T-Bends 7. Dumb Bell Curls 8. Single Leg Sit-To-Stand 9. Dumb Bell Tricep Extensions.

You will notice that this plan alternates upper and lower body exercises. You don’t need to go to the point where you can’t do another lift. Your goal is to perform reps until you can’t do the lift with excellent form. In my case, I hadn’t been doing push ups regularly when I started this program, and I could only do three excellent push ups before I had to move on to the Dumb Bell Squats. 

Warm up by doing a few reps of each exercise without any weight. 

Do this training session three times per week for six weeks.

These sessions are short enough that you will have time for other activities that you enjoy like yoga, dance, walking, or swimming.

When it comes to the third key to maintaining a big weight loss: Fitness, I want you to know that muscle matters. You really can gain the benefits of resistance exercise safely in a very managable amount of time.

In my next blog post, I will share the power of friends to help you stay committed and accountable when it comes to your goals for health and happiness.

In the meantime be well, and Eat For Yourself.

Categories
Motivation

5 Step Plan For Health and Happiness.

Step 2: Find Your Freedom Foods

Hundreds of years before I was born Luigi Cornaro wrote: “The Art of Living Long.”

He had experienced very poor health up until his late thirties, and when his doctors told him to make a change or prepare to die, Cornaro committed to a two point plan that was as effective as it was simple.

Luigi decided to eat only as much food as he could comfortably digest, in other words not too much, and he chose to only eat foods that agreed with him.

Almost five hundred years before I was born, Luigi Cornaro decided to eat for himself.

His food choices were determined by what felt right to him, not by the fashions of the day. By embracing simplicity in his eating, Cornaro was able to achieve health, happiness, and extraordinary longevity, as he lived over 100 years.

My favorite part of Cornaro’s book is his description of his delight in being a grandfather. He relates his joy in playing, singing, and laughing with the little ones, and conversing with the older ones. He tells us how he is able to climb hills, mount his horse without any assistance, and and enjoy his intellectual, artistic, and social pursuits with ease.

What is most important to me at age 57, is Luigi Cornaro’s conviction that the years after age seventy, are the best that a person can experience due to a shift in attitude toward giving and enjoying people, places, and experiences rather than trying to gain more money and things.

I have found that a simple nourishing diet quiets the negative voices and fears that drove me to keep seeking pleasure and relief in more food and drink for so many years. Simplicity, not variety and novelty, is what satisfies our appetites and let us happily turn to other pursuits.

The ability to feel contentment is a wonderful gift for our times. As we confront the reality of our personal and collective impact on the environment, we need to realize that now is the time to find a way to tread lightly on the planet, and shift our desires in a way that heals it instead of demanding more from Mother Nature.

By simplifying our lives and returning to health and enthusiasm, we can put our energy into pursuits and enjoyments that help the community and the environment. How can we add to the confidence, security, and happiness of young people?

Let’s embrace simplicity in what we consume starting with food. Then let us take our health, energy, and optimism into the neighborhood and the marketplace with the intention of growing in what we experience instead of what we consume and collect. Let’s develop the physical and emotional freedom that let’s us embrace sport, art, culture, and fulfillment through what we do instead of what we earn, buy, and eat.

It starts with your Freedom Foods, and it can lead to health and happiness for you and everyone around you.