No More Training For Weight Loss

Why did you start exercising?

Why did you join a gym?

Many people who join gyms and want to improve their body composition and physical appearance automatically start training for fat loss. This may mean that they do a lot of cardio or circuit training and the focus is solely on fat loss and nothing else.

This is especially the case with women. Most women believe that if the scale doesn’t move then the program isn’t working. 

In my experience these women would be much better off if they focused on improving their performance and building muscle.

Women's fitness has progressed in my eyes. I believe that women are out of the lifting weights will make me big and bulky phenomenon. If you still believe that then let me be the first to tell you, it is absolutely not true. Building a few pounds of muscle will:
1. Increase your metabolism.
2. Allow you to burn more fat. and
3. Give you the desired lean, athletic, “toned” look.

I have trained so many women who even gain a few pounds of muscle without realizing it. The result will be that the scale weight may stay the same or even be a little higher. All they knew is that they looked and felt better.

If more women would just focus on improving their performance in the gym instead of always focusing on losing fat and weight, they would get far better results.

So what can you do differently?

When you workout be intentional about doing better than you did the previous time you exercised. Don’t get caught up in the trap of doing the same weights with the same reps all the time. For example, increase the weight you use for each exercise, or perform more repetitions with the same weight. Don’t worry about how many calories you’re burning or working out so hard that you have to get on all fours and crawl out of the gym in a pool of sweat, blood and tears. That is unnecessary and a lot of times can be counterproductive.

Increasing your performance can be fun, challenging and very rewarding.

To prove my point, take this into consideration. My best friend Rachel was 160 pounds when she decided to start weight training. She battled with her weight her entire life. Rachel has two young boys at home, Brantley and Carter, who are very active with school activities and sports. Her husband Bryan is one of my best friends too and loves to travel and scuba dive. If she was going to keep up with her busy family she needed to be strong, and have great muscular endurance. I told her that we would have to build from the ground up. She was all for it and said that she understood why we needed to be intentional about improving her performance.

Her body fat percentage was around 36-38% and she ate around 1100 calories. She really never had any formal instruction on lifting weights and she didn't know how to eat for performance. Her first month we did nothing but body weight exercises and her workouts typically didn’t last longer than 30 minutes. I would have her video some of her exercises and I would send back pointers so the next time she would perform the exercises with better execution. After a few months we progressed to lifting weights. She wasn't extremely strong and didn't know her way around a weight room so we kept things simple. Our goal was to increase the amount of reps over time with the same type of movement. She nailed it. Rachel has been extremely consistent in the weight room for almost a year now. She lifts upper body twice a week and lower body twice a week and does very minimal cardio. Every week we attempt to improve on what she did the week prior in some form or fashion. Rachel now eats around 1800 calories, lifts weights 4-5 times per week, has a body fat percentage 26-27%, and weighs 137-139. 

So if you want to lose weight and change your body, then stop training for weight loss and focus on improving your performance. You’ll get better results and actually have fun doing it.

WebFit Client Spotlight: Elisabeth Douglas Noelting

What age do you think is the appropriate time to think about your health or doing exercise? Is there an age? I can answer that question for you by telling you about one of my clients, Elisabeth. 

I have had the privilege of training Elisabeth for 9 months now.  Her determination to lead a healthy lifestyle is incredible.  She is one of my most dedicated and passionate clients, who never ceases to amaze me. I want to share Elisabeth's story with you.

Elisabeth grew up in Austria where she learned several life skills, which she applies daily. Growing up in Vienna, she walked for miles around the city and through the streets, ski down the mountains and play tennis and ping pong with family and friends.  Even though she grew up doing some physical activity, life happened, and she lost site of her health until she was 55 years old.

In her 50's, Elisabeth started to notice everyday activities like walking up the stairs becoming more difficult.  She explained to me that she began to take her health more seriously because she wanted to have a better quality of life and get around like she use to.  She began by walking and taking things day by day.  She believes in starting slowly, so you do not disrupt your daily routine.  Now, she has made exercise a priority by participating in at home workouts with WebFit 4 times a week, walking for an hour 4 times a week, taking yoga once a week, and maintaining a well-balanced diet.

She not only wants to enhance her physicality but her mentality.  She takes Chinese and French weekly. She has a love for gardening and being a part of something bigger than herself.  She just started a pottery class where she explains that she knows that she is not the best, but she loves to create something different.  She is no stranger to getting uncomfortable, and that allows her to be so successful in her life.

At 72 years young, Elisabeth has managed to increase her strength, gain confidence in every step that she takes without a walker or the fear of falling, and lose some pounds.  Though she is not where she wants to be, she knows that she is headed on the right track, and she is bound and determined to see it through.

I am so honored and blessed to know Elisabeth and to be a part of her journey.  Allow her story to inspire you as it has inspired me. 

Believe in yourself and know that it is never to late to better your health and your future.