The overload principle

If you want to see weight loss, well you’ve heard this before; you need to do some resistance training (weight training).

I’m sure you’ve see that overweight aerobics instructor at the gym that teaches 5 classes a day. Ever wonder why they they’re still overweight. It’s simple, your body will adapt to exercise, especially when you’ve been working out. Yes, the more physically fit you are the less it burns. Look at it like your car. If the engine is tuned (in shape) and the car is running well (not sick or injured) it burns less fuel than if it was not in good running conditioning. Make sense. Now if you haven’t exercised for a long time whatever you do will burn calories. Walk, jog, swim, dance, jump, do push-ups, no matter what you do weight comes off. Then it stops, why your body figured out what you’re doing and make the adjustments and becomes more efficient. Yes, you’ve hit a plateau. How do you avoid a plateau, change up your workout and the more fit you become the more you need to change it. Don’t let your body figure out what your doing.

So why do resistance training, well first it adds muscle, lean muscle. Yes, you’ll look fit. No you will not look like a Baltic potato farmer. If you female, you don’t produce the testosterone to develop big bulky muscles so don’t worry about “getting too big”. However, the more muscle you have the more energy you burn during the day. You can also vary your workout a lot! Yes, you can avoid a plateau!

So how do you increase lean tissue (muscle)? Resistance train and not with those 1 or 2 pound weights, you must overload your body. What is the overload principle? Well it means you lift weights (or objects) that are beyond the norm or habitual daily activity. So if you carry 10-pound sacks of flour all day using a 10-pound weight is not going to do it. You do that all day, thus no overload. I ask people, how heavy was the suitcase you took to China, or what did it weigh when you came back. How about how big is the biggest grandchild you still pick up? That’ s overload, you don’t do that all the time. If your grandchild weighs 30 pounds, don’t run and grab the 5-pound dumbbells. Here is another way to determine a weight. Do an exercise, if the weight is easy at the end of a set (total # of repetitions) it didn’t overload your muscles. So hopefully you’ll have a better idea about resistance training. This isn’t the whole story but it’s a start.

If you would like more information contact Dennis DiCamillo MS, CSCS*D, NSCA-CPT*D at 909-560-5230

Warning-You should not begin any physical fitness or training program without first seeing your medical doctor.

Support

The most important factor in weight loss is the support you get from family, friends and associates. And the key to weight loss may be in the person that is your support person. If you don't think that is important consider what groups like AA, GA and NA do. They provide a sponsor, someone to call when you think you need a drink (drug, bet) to survive the next minute.

Now this is not a simple thing to do. You are going to have to change you lifestyle, not just get rid of the bad food in the house. Cleaning out the pantry easy, lifestyle is hard. Some times it means new friends or even a new job and new places to hang out. It means learning new habits, now that's hard.

So how do you find a support person. It can also be someone who already lost significant weight. It could also be someone who is going through the same thing, a second conscience. So when you go out that person can help you change that bad habit, or take your call when you need that cheese cake or little bag of chips.

Remember that it's a lifestyle change. It's not just a smaller portion. It's not wanting or needing seconds that is the lifestyle change. Don't misinterpret what I'm writing. It's not that you will never have a piece of chocolate cake, you will, if you want. It's being able to say no without felling deprived or more important eating it without feeling like I shouldn't have this cake.

So what to do, first list the good habits you need to make part of your life. Focus on what you need to do. Again focus on what you need to do. Put your energy and thoughts on what you need to do because if you focus on the things you shouldn't do, well, that's where your mind will be. That just keeps you from your goal and the goal is to change lifestyle.

Once you have your list interview people who will keep you focused on your lifestyle change. If they want to lecture you instead of focus you find someone else! So ask the tough questions (the ones you don't want to ask) just remember trust is going to be a key to success. You're hiring someone to help you change your life, it may not be your best friend!

If you would like more information contact Dennis DiCamillo MS, CSCS*D, NSCA-CPT*D at 909-560-5230

This blog is just for informational purposes only and should not be used in place of licenced medical, legal or psychological advise.