WHY IS IT SO HARD TO SHIFT THE BABY FAT?
Natalie Lowe weight trains to build strength
Halle Berry's famous physique
Sandra Bullock combines cardio & weights
I’ve spent years fighting the baby fat - bitterly disappointed that my body lost its shape after ‘twin skin’ settled in! I assumed that my tummy would return to ‘near normal’ after 6 months at the gym, but no! I embarked on a journey of trial and error, using my 15 years’ training and knowledge about fitness and have a few myths to bust!
Myth 1: General fitness programmes are long-term solutions for mums. Losing body fat requires specific training - cardio and weight training on different days. The cardio needs to be low intensity so that it burns more calories from our fat stores. With high intensity cardio, when the energy in the muscles is used up, the body starts to use the muscle protein itself (glycogen). So you actually lose the one thing you need; MUSCLE!
Myth 2: High intensity training produces more results long-term. Take aerobics classes, body pump, body combat, step aerobics... How many of you, who enjoy these classes actually change body shape over time? Honestly? The buzz of the class is great - I used to be an aerobics addict myself! But my body shape didn’t change until I started weight training.
Myth 3: No pain, No gain. High energy classes such as spinning, body combat, body pump are great to improve your fitness. But the pain is the production of lactate in the muscles which means that you are burning glycogen and sugar/carbohydrate - not fat!
Myth 4: High intensity cardio exercise reduces body fat more than weight training. To lose fat, you must increase your ratio of muscle to fat; the more muscle you have, the less fat you’ll store because your metabolic rate will increase. A pound of muscle burns 75 calories per day. A pound of fat burns 8 calories a day!
Myth 5: Weight training makes women look like men! Women cannot build unsightly muscle. Muscle growth only occurs when training programmes are structured for body building. To develop curvy, slender limbs and healthier appearance, we format the training differently - high repetitions and light weights are endurance exercises which just keep your body moving; they don’t promote muscle shape because the reps are too high for muscle growth.
Myth 6: You will reach your ‘ideal body shape; within 3-6 months. How long did it take for you to put on the pounds? Well, it’s going to take just as long or longer, to lose them! If you train intelligently when you reach your ideal figure, fat will stay off because exercise will be part of your lifestyle.
Myth 7: Eating less means you will lose weight. Eating less slows down your metabolism so each time you eat your body stores fat rather than burning it off!
Myth 8: Skipping meals will help you lose weight. Skipping meals slows down your metabolism. If you’re not hungry you should still eat the meal, but cut down the portion size.
Myth 9: Diets work. When you diet your body shuts down to preserve itself. Once you start eating normally again, the weight piles on - and more! Many women go back on diets because they think the diet has worked – if it had worked, you wouldn’t have to keep dieting!
Myth 10: Once you reach your goals you can revert back to the same lifestyle as before. The way you eat and the way you exercise go hand in hand. It takes a gradual change of behaviour to eradicate bad habits of the past. If you revert to bad habits, you’ll revert to the unhealthy you.
Myth 11: You have no time. You have time to shop, to eat, to chat, to meet friends for lunch, to take the car to the garage, to take kids to the cinema – find time for yourself!
Myth 12: You can’t afford personal training. What will motivate you to change? Staying stuck in a rut? Or finding an intelligent, tested training system that works?
Myth 13: New Year, New You? In the New Year most people have every intention of joining a gym to lose weight/ get fit. Even the cheapest gym is at least £15 a month. Yet still membership numbers increase every January - even in a recession. Buying your own exercise bike will save you money and time.
Weight training should be done in a gym environment, but if you have one personal weight training session each week and another by yourself at the local gym, you will gain the confidence and motivation to exercise by yourself and you’ll save money!
Fat loss expert Livia specialises in long term fat loss training programmes for women, helping them to regain their pre-baby figures. For details on the next seminar, find Fit Freedom on facebook.
First published in ABC magazine, Spring 2011
Is my fat loss really ruled by my hormones?!
Hormones play a huge role in the distribution of fat in our bodies as we age and, when tipped out of balance, such as when we’re pregnant or entering the menopause, they cause our shape to change.
Stress
Millions of years ago, our bodies were designed to react quickly to danger so we could run or fight if threatened. When your brain thinks your life is in danger it stimulates the release of adrenaline and cortisol hormones which provide instant energy for 5-10 minutes, allowing you to react swiftly to dangerous situations.
Unfortunately, many modern lifestyles mean that stress (our ‘perceived threat’) is almost continuous and comes without the natural release that fighting or fleeing might provide. Unless you do something physical all that extra energy in the form of fat and glucose has nowhere to go. It is simply re-deposited as fat, mostly on the abdomen.
Fat targets the middle because it is close to the liver where it can be quickly converted back into energy if needed - ready for the next stress attack. Your body keeps this convenient fat store ready for instant use and creates cravings and appetite increases to ensure good supplies of necessary fuel.
Oestrogen
Before the menopause, oestrogen levels are high so fat tends to be stored as easier-to-lose subcutaneous fat (just below the skin) and less fat is stored in and around the abdomen. During menopause, when oestrogen levels start to fall, the subcutaneous fat is broken down and there is a subsequent tendency for fat to accumulate in and around the abdomen - the hormonal balance in the body is thrown off.
What’s the solution?
The keys to hormonal balance and fat loss are exercise and appetite…
Exercise - Time is a huge factor in our busy lives but you need to plan exercise into your weekly routine. Without a plan there is no regularity and without regularity, you will fail!
Appetite - Your body is refuelling after all this fighting or fleeing, so people under constant stress often feel constantly hungry. Worse, their body urges them to eat foods most useful after all that ‘activity’ – carbohydrates (like sugar) and fats.
Additionally, if you cut too many calories your body thinks there is a famine and that causes stress! Your metabolism will slow to maintain your fat stores and if your blood sugar levels fluctuate (as they do for most women), your body will release adrenaline as if under stress – again, encouraging your body to store fat.
The solution is to find a way of eating and exercising that tells your body all is well –and reassures it that it is not under stress:
1) Eat regularly – every 2-3 hours. Regulate your intake of food so even under stress you are still eating within timed limits – so no dieting! This will stop you overeating in response to stress.
2) Weight training for fat loss at least twice per week. Include specific weight training to retain lean tissue which increases your metabolism, burns fat and shapes your body.
3) Cardio vascular exercise at least 3 times per week maintains a hormonal balance by burning your excess fat stores retained by your body to respond to stress.
4) Look at your stress levels and manage them - exercise frequently, take time out and rationally consider the challenges facing you.
Is that it?!
But menopause is not the end of the world! It’s just that the distribution of fat within your body is different and you have to be more diligent with your diet and exercise regime. Your workouts should include strength training, fat burning and interval cardio training to burn the maximum number of calories from fat. Food intake should be minimised, regularised and nutrient-rich – with predominantly whole foods and fibre.
Hormonal changes affect each woman differently so pay attention to how you feel. Be aware of your body and feed your body good whole foods that won’t pack on the pounds. The key is calories in versus calories out. By knowing more about what’s going on inside your body makes it easier to overcome with time and specific training. But it is hard work – the abdomen is the last place fat comes off and the first place that it goes on!
Fat Loss expert Livia O’Toole specialises in long term fat loss training programmes for women, helping them to lose fat by sculpting lean muscle, oxidising fat during cardio workouts and motivating ladies toward regaining their pre-baby and pre-menopausal figures.
FitFreedom guidelines are proven to work over time. Just how much fat you lose is dependent on how dedicated you are to the programme. So stay committed and keep a long-term vision. Keep up the great work and make sure you are using the right workouts!
For more information on FitFreedom programmes and how Livia can help you regain your pre-baby or pre-menopausal figure, visit www.fitfreedom.co.uk, follow her on Twitter @livfitfreedom and keep her up to date with your achievements on the FitFreedom Facebook page!