One of the biggest misconceptions in the exercise industry is the theory that you can target a specific area of your body to lose fat in (spot reduction). An example of this theory would be if someone tells you that to lose fat on your arm, you can just do a lot of bicep curls and triceps extensions. This could not be further from the truth. While muscle building is site-specific (bicep curls can increase the size of the biceps muscle), the same is not true for fat loss. This theory has been floating around since as early as 1895, and has been disproven numerous times in research trials.
Examples of evidence based weight/fat loss success include:
Eat in a caloric deficit. This simply means eating fewer calories than your body burns.
Consume a well-balanced diet with plenty of protein and whole foods. Out of the three macronutrients (carbohydrates, fat, and protein), protein has the greatest thermic effect of feeding, which means that more calories are burned during the digestion of protein as compared to carbohydrate or fat. Also, higher protein diets help spare muscle loss while a person is on a reduced-calorie diet, so adequate protein is essential for those looking to lose weight.
Lift weights and exercise to get stronger so your body holds on to muscle while you’re losing weight, and so that you lose a greater proportion of fat as you lose weight. Muscle has a higher need for energy than fat, so if you are exercising properly and consuming enough protein, having a higher muscle mass will lead to your body burning more fat calories. (Note: when I say “having a higher muscle mass” I do not mean you have to look like the hulk. It is takes a lot more than occasional muscle strengthening and a higher protein intake to noticeably increase the size of your muscles.)
The more you move, the more you are using the muscles in your body, which means you are burning more calories.
Another note to take away is to trust the process. Losing too much weight too quickly is not healthy for your body. Think like this, one pound of fat is equivalent to 3500 calories. So in order to lose one pound of pure fat in one week, you would have to be at a deficit of 500 calories per day. To lose two pounds of fat would require you to be at a deficit of 1000 calories per day.
Here at RISE Wellness Programs, we are able to measure your resting metabolic rate which accurately tells us how many calories you burn in a day. Using these test results and an evidence based approach, we are able to provide you with sound nutritional advice and exercise programming to help you along the path to reaching your goals.
Let’s start the new year off right. The holiday season has now passed and it is time to get back to our routine. We all have had our share of delightful treats through the season and we all have made many resolutions through the years. Let’s start this year by just being a better you. That means making time for yourself. Let’s face it we all live busy lifestyles and it can be hard at times to find the time for ourselves and the first step to making any resolution stick is creating time for ourselves. Once we accomplish this, we can then decide what to fill that time with.
This easy leftover turkey soup recipe is fast, simple, and healthy. Full of veggies and flavor!
1 tablespoon olive oil
1/2 medium onion, chopped
4 cloves garlic, minced
4 sticks celery, chopped
3 large carrots, peeled & sliced
1.5 pounds little potatoes, cut into halves
4 cups vegetable or chicken broth
2 cups water
4 dashes Italian seasoning
2+ cups cooked turkey meat
1/2 cup heavy/whipping cream
Salt & pepper, to taste
Heat the olive oil in a large pot on medium-high heat. Add the onion and sauté until it’s lightly browned (5-7 minutes).
Add the garlic and cook until fragrant (about 30 seconds).
Add the celery, carrots, little potatoes, veg broth, water, and Italian seasoning. Increase the heat to high and bring to a gentle boil. Reduce heat to medium-low and cover the pot with the lid slightly ajar. Let the soup simmer for 10 minutes.
Add the turkey meat and allow the soup to simmer for another 10 minutes or so.
Stir in the cream and season with salt & pepper to taste.
You don’t need to use little potatoes… regular ones are fine as long as the weight is similar.
You could definitely add a lot more turkey if you need to!
If you sit too much at a desk, in your car or on your couch you probably have decreased hip mobility. You may not be aware that you have poor hip mobility since you don’t necessarily get hip pain. If you are suffering from low back pain or have difficulty getting into a squatting position down to perform daily tasks it is likely you have developed some hip immobility. While sitting for long periods of time may not actually shorten your hip flexors the inactivity can decrease the body’s ability to perform daily tasks. Below is an example of a few stretches and exercises to combat the stiffness we develop from sitting for prolonged periods. Performed daily they may decrease your low back pain and allow you to perform daily tasks that had previously become difficult. If you have a more significant hip or low back injury come see us at the Center for Health and Sports Medicine for a thorough evaluation and more specific treatment to your dysfunction.
Hold the below stretches for a minimum of 30 seconds.
As a human, your body is made to move. In order to keep your body functioning, especially at a high level, there are six primary foundational movement patterns that need to be trained. These six patterns are: squat, hinge, lunge, push, pull, and carry.
For most, when you picture someone doing a squat, you imagine The Rock performing a barbell back squat with more weight than you care to count. While this is a common variation of a squat, this obviously would not be an ideal exercise for most people. Modification is required to adapt these movement patterns to fit the specific individual. For example, a variation of a squat that can be used for virtually everyone is a bodyweight squat, or assisted squat. The primary purpose of a squat is to created axial loading to increase the activation of your core, while working stability and mobility through the torso, hips, knees, and ankles. Squatting occurs very frequently every day, just think of how many times you sit down during the day on a chair, couch, or toilet. Training this movement pattern can make day to day activities easier and less taxing on your body.
The hinge is an undervalued movement pattern that, when executed properly, can help to protect your lower body from injury. How many times a day do you bend over to pick something up or to tie your shoes? If you are able to execute a proper hip hinge technique, you decrease your chances of being injured and allow your body to become more efficient. The most common hinging movement is the deadlift, and once again this is just one variation that isn’t appropriate for everyone. A variation of a deadlift that is easier for beginners could be a Romanian deadlift or sumo deadlift which are safer for your lower back. Selecting an appropriate variation of a hinging exercise is necessary to train this pattern safely.
If you have ever performed a lunge before, then you understand that they can naturally be hard. Loading just one side of the body at a time is something that is usually lacking in exercise programming, even though these exercises can be used for strength and size gains, and also for stability training. Lunging can be used to not only improve lower body strength, but also your core strength and hip mobility. Lunging also isn’t limited to being performed in a straight line; lateral lunges, reverse lunges, and transverse lunges are all variations that can be beneficial depending on the individual.
When training an upper body pushing movement, most people jump to the bench press, even before being able to master a pushup. The bench press is an effective exercise for some people, but should be incorporated in training only after the shoulder is proven to be able to generate sufficient stability. While working similar muscles, the pushup requires more dynamic stability to control this position, which means the pushup is a prime example of how to generate stability while displaying strength and power. The many modifications and variations of a pushup allow people of all capability levels to safely and effectively train this movement.
Upper body pulling movements should be broken down into two important categories, the horizontal pull (row) and the vertical pull (pullup/pulldown). Both of these pulling patterns are important, but most people should begin with a horizontal row to improve strength without compromising the shoulder joint. One reason the row should come before a pullup for most people is because a row can also function as a corrective exercise to improve posture. By improving posture your body becomes more efficient and is also less likely to be injured due to a stronger foundation.
One of the most important functions of your core is to stabilize your body while you are moving, specifically transferring forces through your limbs to stabilize the entire body. Training this foundational pattern will not only make your body more efficient while moving, it could also help you carry more grocery bags at a time so less trips to your car are required. Improving your posture is an important component in optimizing your body and allowing it to be as efficient as possible. Here at RISE we conduct a postural assessment and functional movement screen on every new client so that any biomechanical deficiency or faulty movement pattern is identified and we can prescribe corrective exercises in an attempt to correct the underlying problem. Our team of professionals use data from our preliminary screening and your personal goals to create an exercise prescription to help guide you on your path both safely and effectively.