Kelly Personal Training Blog

Sometimes you can’t win for losing. One study found that those who eat less often are more likely to be overweight. Researchers found that:

“on average, the normal weight subjects ate three meals and a little over two snacks each day, whereas the overweight group averaged three meals and just over one snack a day”.

Overweight people who have lost significant amounts of weight tend to gain it back and gain it back quickly. These people experience a slowing metabolism and hormonal changes that increase their appetites. Perhaps if you can just persist and keep the weight off over the longer term, say a year, you’d be more likely to keep it off.

According to another study that unfortunately that does not appear to be the case. The discouraging result after a year of maintaining weight loss:

The Wikipedia definition of EPOC : “Excess post-exercise oxygen consumption (EPOC) is a measurably increased rate of oxygen intake following strenuous activity.”

Anaerobic exercise increases EPOC more than aerobic exercise does. Resistance exercise (strength training) is primarily anaerobic. Circuit resistance training produces the largest EPOC response.

”I Don’t Like Running, Hopping, Skipping, Trashing About, Or Picking Up Heavy Weights.” - that’s what my barber told me. He said,” I just don’t understand it”. He has little free time and hates to exercise, but he does strength train once a week. He said, “It is the perfect workout for me; once or twice a week works”.

Instead of seeing how much strength training your body can withstand see what is the least of exercise that will produce the most results. You work up to it slowly. Eventually it will be a demanding workout, but you need not do it that often and it will not take long. Add to that, activities you enjoy – swimming, walking the dog, biking. You'll feel better, look better, and perform better without hours at the health club. With such a plan you will find you will more likely stick to it.

A client said, “You goofing on me; these weights are lighter”.

I replied, “No they are actually heavier”. I then showed him the recorded weights from
our last workout. I had increased the weights since his last workout. He had gone on a cruise and was out for more than two weeks.
He came back and fully expected to be weaker, as he had not workout in some time. He came back rested and the workout with the heavier weights was almost easy.