Key #3: Fitness
The Five Keys to Maintain a Big Weight Loss are:
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.