How To Break Through A Weight Loss Plateau

Here at Fitness Together our clients lose a lot of weight. Some 15 pounds, some 50 pounds, and some over 100 pounds!

Regardless of your weight loss or fitness goal it's not uncommon to hit a plateau. Even our clients, who are doing things right, will experience them from time to time.

Breaking through requires balance in your physiological (body), emotional (feelings), and psychological (mind) being. You can always break through your plateau! Refer to these 5 tips when you hit the wall.


Medical Issues

Do you have a medical issue that resists weight loss? There are times when thyroid or hormonal problems, such as polycystic ovarian syndrome (PCOS), can be to blame. Some medications will also prevent weight loss. These issues need to be diagnosed and treated by your doctor.

Calories Expenditure

An important question to know the answer to is are you eating the right amount of calories and burning enough off?

Everyone has their individual formula for weight loss. Seek out a weight loss professional or personal trainer with a nutrition background who can assess your current eating and exercise status. There should be a balance between your energy intake and output.

For example, you might be taking in 1400 calories a day, but only burning 900 through your basal metabolic rate and exercise. It's scenarios like this that need to be analyzed.

In my experience, those that have the least to lose have a harder time losing weight. So if you’ve already reached a lower body fat level for your age, sex and height, then you have to work extra hard, especially when it comes to food quality, to lose the last few pounds.

Try keeping a journal to effectively monitor and evaluate your calories and food intake.

Your weight and diet history

Did you recently lose a lot of weight? If you started at a specific calorie level, let's say 1400 calories, lost 10+ pounds and are still eating the same amount of calories, you'll likely hit a plateau. Depending on how much weight you're losing every month you're calories should be reviewed and/or adjusted every month or so.

A general guideline would be to subtract 10 calories from your starting calorie intake for every pound of weight loss. That's assuming you've kept up the same exercise routine too.

So if you’ve already lost 20 pounds, then you should be eating 1,800 calories instead of 2,000 calories. Take note that individual calorie requirements differ, based on one’s fitness level, exercise types, weight, age and gender.

In addition to the amount of calories consumed, the type of calories consumed matters too.Stick to a balanced plan consisting of protein, whole grains, fat, fruits, and veggies to get the most important vitamins, minerals, and nutrients to improve your metabolism, increase energy level, have adequate recovery time, and function well during the day. If one of the food groups is missing, like carbohydrates, then your body's becomes inefficient and unregulated.

NOTE: If you're on a low-calorie or fad diet you're almost certain to hit a plateau. Because you cannot sustain a diet like that. These types of diets will also lead to muscle loss, slowing down of metabolism, and low energy throughout the day. It's what puts the "Yo-Yo" in diet!


Fitness Program

When I give a speech I tell a story of a guy I see at the gym. He's always on the same treadmill, in the same clothes, at the same time of day, and reading the same magazine. Everything about him, including his body, is the same!

Variety is a MUST to prevent and breakthrough plateaus.

To give you a little method behind our madness here at FT, we put clients in 1 of 4 zones, then 1 of 3 levels, then through 8 different phases. All the while changing exercise, reps, sets, rest times, etc...

That's A LOT of change!

This helps keep our clients engaged and having fun, as well as preventing any plateaus and creating muscle confusion. And this isn't just for weight training. It goes for cardio too. So walkers and joggers beware!

Stress and Emotions

How stressed are you? How much sleep do you get? Are you confused whether you're physically or emotionally tired? These are BIG reasons why you might have hit a plateau.

Rest and recovery are very important aspects to your diet and exercise program. If you’ve been exercising too much and eating right, but without enough recovery, then you will have a hard time adapting to your next training session. This would mean decline in performance and burnout.

If there is something going on in your life right now that needs to be resolved, then you should accept that things like this happen and should not pressure yourself about your weight loss. Maintaining your weight is already an accomplishment.

However, if you experience relapses, then you should think about resolving it. Sometimes adjusting your attitude or feelings toward something can be very beneficial for weight loss.

Next time you're stuck in a rut or think you've hit a plateau refer to these tips. Or call us! We're here to help. 

To your breakthrough!,

Tim Chudy
Fitness Together

The Problem With Fitness

Reuters published an article the other day on the problem facing older adults and exercise. It brings an important topic to light. (By the way, you'll see more and more articles, studies, surveys, etc... on baby boomers as there are more people age 50 and older than any other time in US history.)

The problem with fitness is it's not a one-size-fits-all endeavor. Put 5 people in line and I'll show you 5 very different fitness programs. And as those 5 people age, their programs differ even more.

This is why big box gyms do not work for most people. Just today my trainer (who used to work for a big box gym here in town) said he saw a ton of new people sign up, but always saw the same people come in. The crowd never changed. That's because 20% of gym members actually utilize their membership. And I'd venture to say 20% of the 20% know what to do and how to do it when they're there.

The gym is simply a holding place for a bunch of equipment. Yes, getting there is half the battle. But then what?

There are so many facets to a proper fitness program. Age, sex, height, weight, cardiovascular and muscular strength, gait, balance, range of motion, flexibility, mobility, and much, much more.

Just showing up for some pushups and treadmill time will put you on a quick path to nowhere.

Linda's Start

Linda is 54 years old and has plantar fasciitis along with some hip and back issues. It's  nothing that prevents her from exercise, but it does change the way we'll design her program.

We're still going to focus on progression. But she will move at pace that's suitable for her.

Customization is key. And it's why Dr. James Graves suggests in the article, "My recommendation is to work with a personal trainer or group leader..."

Hiring a professional saves time, and more importantly guarantees success.

Skip the wasted hours and failed attempts and call us today for help(314.909.9565). You'll receive a comprehensive health and fitness assessment, consultation, and fully customized program design and implementation. 

Linda wants to join a gym after she learns what to do and how to do it. And you know what? She'll be in the 20% of the 20% because she started out right. Learning from professionals. What to do and how to do it. You can bet she's already saved herself a lot of time, effort, and frustration.

To your fitness success,

Tim Chudy

P.S. Thick sweaters and fleece pants go back in the closet, and the sleeveless shirts, shorts, and swimsuits come out. Our Spring Slim Down starts next Monday, April 15th. Call me for details.

Baby Boomers Beware!!!

4 million people will turn 50 years old this year. That's about 1 every 8 seconds.

If you're in that group (plus or minus 10 years) you'll want to pay attention.

You may have the perception that a 50 year old today is much more able, healthy, vibrant, even younger, than the 50 year old of yesteryear. After all, 50 is the new 40 right?

But would you believe me if I said the 50 year old today is unhealthier than the 50 year old of 10 years ago?

A study released by the JAMA Internal Medicine shows just how unhealthy boomers are compared to the previous generation.

They compared those who were 46 to 64 years old between 1988 and 1994, and the baby boomers who were in the same age range between 2007 and 2010.

Here's what they found:

• Obesity rose by 10%, from 29% to 39%
• Diabetes rose 4%, from 12% to 16%
• Boomers were more likely to have high cholesterol
• Boomers were more likely to have blood pressure
• Boomers were more likely to have exercise less
• Twice as many walk with a cane or walker 

Dana King, the study's lead author was a little surprised. "I was surprised by the magnitude of the change. I suspected the current baby boomers would be not much healthier or maybe the same, but I didn't expect them to have such a big change in disability and obesity." 

Here's what's important... There's no question that life expectancy has risen. But it's a quality problem. Not quantity. There's nothing appealing about living longer with poor health. Quality of life is what really matters.

You don't want to live the last 15 years of your life in poor health do you?

Of course not!

According to this study, the majority of boomers will. Because this study tells us boomers sit more and exercise less.

And the worst part... it's totally preventable.

So the takeaway is to get moving. Now. And I don't mean walking the dog. Ask any one of our clients if a hike, bike ride, or walk with friends is the same as a real workout and you'll get a quick and definitive "No".

If you need help improving your cardiovascular fitness, strength, dropping weight... improving the quality of your life... then call me today to discuss our Discovery Session (314.909.9565). It's never too late to start. But you must start now.

In health,

Tim Chudy
Fitness Together

P.S. There were some marked improvements for boomers. But a lower rate of emphysema just tells me smoking and nicotine education is finally setting in. The facts tell us boomers are overweight and out of shape. If you fall into this group call me today.

P.P.S. Continue 'as is' and the statistic will change to ...a boomer dies every 8 seconds. Do something about that and prevent it NOW.

January 15th... a significant day

Today is January 14th. Just about half way through the month. They say it's the day to determine whether or not you'll stick with your New Year's resolution.

Are you still following the diet? Have you stuck to your new budget? Are you still going to the gym?

If yes, then bravo!

If no, there's one thing you need to do IMMEDIATELY before you chalk up a failed resolution.

It's not something you have to buy. You don't have to follow any instructions. It's very simple really.

Focus.

You must focus your time and energy toward your resolution.

There are 10,080 minutes in a week. Take out a 7 hour slumber and you're left with 7,140 minutes. Then subtract a 50-hour work week, maybe more maybe less, and you're left with 480 extra minutes a day.

If you workout for 45 minutes that's less than 10% of your free minutes. And that's not taking into account the days you don't exercise. Not much when you look at it that way, huh?

How much are you focusing?

Sure, there's other little stuff in there; getting your gym bag ready, warm-up... but ask yourself...

What amount of focus will help me achieve my goal?

Is what I'm giving it now enough?

Maybe you just need to tape a Nike running ad to your fridge to remind and motivate you of your workouts. Maybe you need to enlist the help of a friend or coach.

Whatever it is find out what will help you increase your focus. Do this and you'll surely succeed this year.

To a successful 2013,

Tim Chudy
Fitness Together

P.S. If you tried joining a gym and found out you need more help, please call me, 314.909.9565. Regardless of your situation I know we can help. Give me a chance to prove it to you.

4 Tips To Beat The HOT Summer Heat

It's gonna get to the triple digits again today and tomorrow. The dog days of summer continue...sigh

As the heat wave continues to roll through, exercising (especially outdoors) can be quite challenging. When the barometer spikes into the 90 degree range and beyond, it is a natural tendency to sideline your exercise routine and replace it with more cooling activities, i.e. lounging at the pool, shopping at the mall or watching movies with the AC set low.

According to the CDC heat related illness accounts for 700 deaths per year and is the nation's #1 weather related killer. That's more than hurricanes, tornadoes, or freak tsunamis. The Madison, WI marathon was canceled at the end of May this year due to heat. It was projected only 1% of the runners would have finished had they gone through with the race. That's serious.

So to keep your summer exercise routine in full swing when temperatures rise and to get more out of your summer workouts, stick to these 4 high heat workout tips.

1. Hydrate More
Water should be one of the most important aspects of your workout year round, but in the hot summer months, hydrating properly is essential. The key to hydrating properly in the summer is to consistently drink water throughout the day to maintain your hydration level before, during and after your workouts. If you're endurance training consider using an electrolyte performance drink which rehydrates and replenishes better than water (see next tip).

2. Fuel More
As temperatures rise, it’s important to fuel your body with whole, nutrient-rich foods to support your active lifestyle. Hotter temperatures can increase your body’s exertion and sweat production and deplete nutrient  levels during exercise. Replenishment is a must to fuel your current and future workouts.

Fresh fruits such as berries, apples, bananas and oranges not only fuel your body with water nutrients, but they also are packed with antioxidants for optimizing muscle function and repair. In addition to ensuring the appropriate ratio of carbohydrates, proteins, fats, fibers, vitamins and minerals in your diet, its also important to keep an eye on your sodium and electrolyte levels during hot summer temperatures. These two elements can quickly become depleted during heat-intense and high endurance workouts.

3. Recover More
Recovery is essential for your mind and body to get stronger, faster, leaner and more physically fit. The more intense your workouts (effort, heat, duration), the more important it is to recover. To complement heat-intense summer workouts, take time to focus on proper recovery by cooldown combined with stretching, post-workout nutrition, and proper sleep to boost your energy and performance levels.


4. Workout Indoors More
With longer days, more sunlight and warmer conditions, summer can be the season to take your workouts and fitness training outside. In the heat of the summer when temperatures reach record breaking levels, it may be more appropriate to bring your workouts back indoors.

If you are training for an endurance event like a triathlon or running race, consider breaking up your workouts between indoor and outdoor activities to maximize your training results safely.

Or, if you are unable to get outside early enough before the temperatures start to spike join us for a group fitness training session or one-on-one personal training session to complement your summer outdoor activities. We keep it at a cool 69 degrees at FT!

By sticking to these 4 tips you won't have to put your fitness routine on hold when it hits 100.

Train hard and stay cool,

Tim Chudy
Fitness Together

P.S. Our Beat Your Best Competition starts in honor of the Summer Olympics. 8 Challenges in 8 Weeks. Do you have what it takes to bring home the gold? More info at our website.

"I want to burn calories and build muscle. Please help!"

Got this email from a lady "at her wits end":

I read your article in the January newsletter and
I’m really hoping that you can point me in the
right direction. I had lap band surgery in Dec
2009 with very little success. I originally lost
about 40lbs from my surgery to August of 2010. I
went from 293 down to 256 and hit a wall. Slowly
the weight started to return and my metabolism
slowed down drastically. I am now back up to 269
and at my wits end! I am very frustrated and
disappointed in myself. I honestly don’t know
where to start or how to get back on track.
My husband and I recently got a Y membership and
I’m excited about it, but I still don’t know where
to begin. I want to focus on burning the calories
and hopefully increasing muscle mass.

Could you please help me map out a plan to get
back on track??? Also, is it worth restarting some
sort of protein shake/supplement? I was on those
for a few months after my surgery and it seemed to
help, but now, I’m not so sure.

Thank you so much for listening and please respond
at your convenience.

Erica

My reply:

Erica,

First, thanks for your question. Being at your
"wits end" sounds terrible and I'll do whatever I can to help. But it sounds like you're ready to move forward. And that's an important first step.

It sounds like after your surgery you failed to do
one major thing... change your behaviors.

You see, whether it's lap band, HCG, PX90, or any
other fix, you not only have to change your
attitudes, but your behaviors too.

No one has ever called me without good intent. The
intent is always there. But it's after your
intent when things fall short.

And likely why you've gained back most of your
weight.

If you do not establish new and permanent
behaviors you will slowly start to slide back. Part
of our successful 'secret sauce' here at Fitness Together
is accountability and support.

You cannot fail with your intent to lose weight
combined with our structured program,
accountability to that program, and the support
along the way.

Surgery, diets, fitness dvd's, and the worst of
all, home exercise equipment all fall short with
behavior modification.

===end email===


I can tell you with certainty that buying a
treadmill will NOT turn you into a runner. (But it
makes a great drying rack for your clothes!:-)

When you're looking to lose weight, get in shape,
feel better, or whatever your goal is, make sure
your solution will help change your behaviors
and then support you with those changes. You can
accomplish both here.

To your fitness and weight loss success,

Tim Chudy
Fitness Together

Snooki's Secret to Weight Loss

I've never seen an episode of Jersey Shores. And frankly, I don't care to.

But I do know Snooki. A name like that demands attention.

Snooki knows a BIG secret to achieving weight loss
results.

But you know this secret too.

You might not know you know it. But you do know it.

This secret isn't some special piece of equipment
or any particular exercise. It's not even a new diet or supplement.

Would you like to know what this secret is?

The secret is sacrifice.

You see, sacrifice is essential when it comes to
losing weight. You must sacrifice something. Often times many things.

Sacrifice is defined as 'destruction or surrender of something for the sake of something else'.

You can't get something without giving something (up) in return.

You know it.

I know it.

When it comes to your weight loss, it's making sacrifices that will help you get rid of the pounds.

"If I weren't here (working out) I'd be sleeping. It's been a good decision. A no-brainer really."

One of our clients said that to me after I inquired about his program.

He sacrificed a little sleep.

Snooki is sacrificing booze.

"I just have to quit the drinking so much. If I do drink, it's going to be, like, vodka and seltzer ... maybe like two or three."

Sheesh. Ok, maybe she's not sacrificing all that much. (I guess if
you have 12 drinks 2 or 3 is a big change.:-)

What are you sacrificing to lose weight? What have you 'destroyed' or 'surrendered' in order to lose weight?

Fast food is a popular one. Sweets, eating out, TV, the list goes on and on.

The fact remains, if you are not making any sacrifices, you will not lose weight.

Taking a pill is easy. Buying some abdominal contraption is easy. There's no sacrifice in that.

Nothing good and lasting comes with ease. Sacrifice is a must.

A good homework assignment is to list out at least 3 sacrifices
necessary for you to lose weight. Feel free to post them in the
comment section below and I'll give you some feedback.

To your weight loss success,

Tim

P.S. By the way, giving up booze except for vodka is pretty weak. That's like saying you'll give up McDonald's except for the Quarter Pounder. Make your sacrifice worthwhile.

P.S. A gentle reminder that we're here for you when you're ready. With swimsuit season around the corner it might not be a bad idea to set your appointment.

If you're not eating TWO servings of fish per week, please read this now

What a grorgeous Valentine's Day! The forecast
this week is very exciting given our winter so
far. I hope your Valentine's Day is full with love,
romance, and all that good hearty love stuff.;-)

And speaking of the heart, I have an interesting
fact for you.

Picture yourself grabbing a tennis ball (assuming
you don't have one at your computer) and squeeze
it tightly. Do you feel your hand grip the ball
and compress down?

That's how hard the beating heart works to pump
blood. And your heart will beat roughly 72 times a
minute; 100,000 times a day; 3,600,000 times a
year; and 2.5 billion times during your lifetime.
That's a lot of work.

Your heart is THE MOST important muscle in your
body.

And it only makes sense to take care of it. It
only makes sense to exercise it.

If you didn't know, February is heart health
month. Today's holiday is always a good reminder.

So it's a great time to assess how you treat your
most important muscle in the body.

**Do you exercise it?

There is nothing better for you than raising your
heart rate. Get your blood pumping, muscles
working, endorphins kicking, and heart pounding.
That type of exercise makes you feel good... and
proud.

**Do you give it what it needs?

Hamburgers, french fries, cupcakes, and alcohol.
I'm sure your heart enjoys a celebration once in
awhile, but a constant onslaught of that stuff is
a recipe for disaster. Try whole grains, FIBER,
lean meats and FISH, low fat dairy, fruits and
veggies. That stuff makes your heart happy!

**Do you give it more than it deserves?

In a recent survey 76% said they used a fish oil supplement regularly. I'm sure you've heard of Omega 3 fatty
acids if you don't already know their benefits.

Studies have shown Omega 3's, particularly EPA and
DHA support heart health, joint and brain
function, and even help reduce inflammation and
boost your immune system.

This supplement is a no brainer with "very little
downside to taking this supplement." It's a MUST
if you have any form of cardiovascular (heart)
disease or even a family history. And I bet your
doctor would agree with me.

**Do you really know it?

Do you know your blood pressure, cholesterol,
blood sugar and weight? You don't have to go to
the doctor to know these numbers. But you will
want to talk to her about them.

These questions should get you started. There are
more assessments to help you at www.heart.org.

If you haven't given your heart 5 minutes of
thought in the last year, give it now. You can
start by getting some fish oil. For less than a
buck a day you can take some preventative measure.

Then take advantage of this refreshing weather and
get outside and get your heart pumping.

Happy Valentine's Day,

Tim Chudy

P.S. ATTENTION LADIES: 90% of women have one or
more risk factors for heart disease. AND more
women die of heart disease than the next four
causes of death combined! Including all forms of
cancer. Do something now. Start with exercise,
nutrition, and supplementation.