Best Fitness Blog

...By Karli Tayor

Being active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more calories. When you use more calories than you take in, you lose weight. It really is that simple!

Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Similarly, if you eat exactly the same amount, but burn an extra 500 each day, you will see the same results.

I’m sure you know where I’m going with this right? Now if you were to cut 500 calories a day AND burn 500 calories a day, you would be able to lose 2 pounds a week and reach your goals even more quickly! Though weight loss can be achieved through diet alone or from exercise alone, it is much more efficient, and much better for the health of your body in the long run to combine the two.

While it is recommended that most healthy adults follow the guidelines set below, your specific goals may impact the amount and type of exercise that will work best for you. The general guidelines are:

• Do at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week.
• Strength train at least twice a week.

The chart below shows the estimated number of calories burned while doing various exercises for one hour.

Mayo Clinic

Keep in mind that this chart does not take into consideration a number of individualized factors that may impact caloric burn- it should be used only as an estimate. For a more individualized number, seek help from a fitness professional to learn your rate of calorie burn.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Tayor

If you are a woman over 40 who wants to lose weight, you may have realized that it is a totally different ball game than it was when you were in your 20’s.

Not only do you have a slower metabolism; you may also be experiencing a hormone imbalance which can cause fluid retention, bloating, poor thyroid functions and weight gain. Though these things may seem like you are beginning a losing battle, all hope should not be lost! Weight loss is still possible, the process is just a bit different.

Over 40, dieting may no longer provide the best results. As you age, your body will not respond to quick fixes and short term plans like it may have at one time. When you are over 40, rather than dieting, you need to change your lifestyle to make it healthier. An over 40 diet needs to be different than your diet was when you were younger. Choose foods with higher nutrient value that provide more of the things you need for energy with fewer calories while avoiding eating out and pre-packaged meals which are common to the lifestyle of woman today.

Keep in mind that labels can be deceiving. Many foods labeled low-sugar often contain extra fat or salt instead of sugar to help the taste and texture. Similarly, many “low-fat” foods are loaded with excess sugar for the same reasons. Though life may get hectic, taking the time to prepare fresh foods will not only help keep your weight in check, but will also help keep you healthy.

"No time to exercise” is often a mantra of women over 40. But middle aged women must incorporate physical activity into their schedule. In fact, if you want it to fit in, you can fit exercise into your schedule. But you can add little things to your daily routine, such as parking farther away, take the stairs rather than the elevator and walking on your lunch hour. Increasing physical activity in your daily routine can have a large impact on your weight loss goals.

Believe it or not, a good night's sleep is essential for weight loss. Unfortunately, many women don’t get an adequate amount of sleep because of their busy lifestyle. It is important to get 6-8 hours of sleep a night, so if you want to lose weight, learn techniques to relax so you can sleep at night.

Lastly, don’t forget about the power of drinking enough water. Make a habit of keeping a water bottle with you at all times. Drinking water is one of the best things you can do for your health and it help your kidneys, helps your body detox, and it improves bowel movements. Keep a water bottle on your desk at work.

If you are a woman over 40 and you want to lose weight, contact Best Fitness in your area for help.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

... By Karli Taylor

So I swore that I was not going to jump on the band wagon and write about New Year's Resolutions - BUT...

Honestly, I have been reading all of the articles going out this year about making and keeping resolutions and there is one very important piece of advice that seems to be missing. Everyone says make realistic goals - good start. For the sake of this rant, let's keep our focus on weight loss as a goal. Saying that you want to lose 50 pounds by February is not a realistic goal- saying that you want to lose 10 is a bit better.

Some sources are going a step further telling you to break down your big goal into smaller more attainable mini-goals. That, in my opinion, is key. Setting your goal at a pound a week seems much less overwhelming than 5 pounds this month, doesn't it? One thing I would like to add to this step is to reward yourself for reaching these little milestones. NO- I do not mean by having a hot fudge sundae...

Find something non-food related to keep you motivated. One of my clients was lusting after a 64 inch plasma. His goal was to lose 100 pounds. After every 5 pound loss, he put 10$ into a jar and his wife matched it. This became his TV fund which grew as he shrunk. Not a bad idea.

The piece that I feel is vital to actually reaching your goal regardless of what it may be is this- YOU NEED A PLAN. Write it down. Map it out step by step. If you are going to lose a pound a week, what steps are you going to take to do that? Make yourself a daily or weekly task list and actually check things off of it. Hold yourself accountable.

Take it a step further and include your family and friends- have them initial your task list when you do certain things. Having someone check up on you will help on those days when the warm bed is much more appealing than the cold walk to the car to go to the gym!

We have a tendency to focus all of our energy on the big prize at the end. Sometimes that works, but more often than not it becomes a distraction. If you focus every day on the small steps you need to take to reach your ultimate goal, before you know it, you'll be right there.

So here's your homework- write down your resolution and create your own strategic plan.